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Amazing Benefits Of Apples (+5 Refreshing Recipes)

Amazing Benefits Of Apples (+5 Refreshing Recipes)

Since Adam and Eve, apples have been seen as a seductive fruit. They really are the number one fruit that needs to stay on your weekly shopping list. Tasty, delicious, versatile, and handy to eat on the go are just a few of their exquisite qualities, but there are many more reasons why you should make an apple a day a part of your daily routine.

5 Benefits of Apples

1. Apples lower cholesterol

The combination of ursolic acid, pectin and D-glucaric acid in apples all help to mop up and excrete cholesterol from the body. This, in turn, helps decrease the risk of coronary heart disease. The soluble fiber produces a gum-like gel that soaks up LDL cholesterol (the bad one) and drags it out of the body. The soluble fiber found in an apple binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

2. Apples improve your memory and brain functions

Apples featuring red skin contain anthocyanins in their peel. With regard to cognitive function, research suggests that flavonoids, including anthocyanins, have the ability to enhance memory and help prevent age-related declines in mental functioning. The flavonoids found in red apples can help improve memory and slow age-related loss of cognitive functioning.

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3. Apples help you build stronger bones

Apples contain the trace minerals boron and phloridzin. Boron helps decrease the risk of osteoporosis by assisting in the body’s uptake of calcium through it interactions with magnesium and Vitamin D. Phloridzin also helps build strong bones and protects again osteoporosis, as well as increasing bone density.

4. Apples contain rich fiber

One of the best features of apples is pectin. The skin of apples is especially rich in this soluble fiber, which helps lower cholesterol. In several studies, when levels of pectin from foods were increased in the diet, it led to a lowering of blood cholesterol. Pectin also helps to keep your blood sugar levels stable by becoming a sticky gel when it gets wet once inside the stomach, thus slowing the absorption of the natural sugar, fructose, that apples contain. The result being, this sugar will be slowly absorbed into your bloodstream and rather than giving you a sugar rush often seen with eating high sugar foods such as chocolate, the sugar will be slowly absorbed into your bloodstream thus keeping blood sugar levels stable.

5. Apples Help Banish Hot Flushes

Boron has been found to be essential for oestrogen production. Research has now shown that boron supplementation in postmenopausal women markedly elevated the blood level of the most active form of oestrogen, 17-beta oestradiol, to the level found in women on oestrogen replacement therapy. Equally, the blood levels of testosterone increased also. Some women get hot flushes in perimenopause because oestrogen levels are too high and progesterone too low, and therefore may be afraid of using boron. However, no evidence has been found that boron raises oestrogen above normal healthy levels.

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Top 5 Apple Recipes

Cinnamon Baked Apples

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    You may choose to use sweet apple varieties such as Pink Lady or Fuji and therefore, decrease the amount of sugar used.

    Easy Apple Coleslaw

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      This is a delightfully refreshing salad that is always a hit on a hot summer day!

      Apple Crisp

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        This recipe takes on a different approach to your usual Apple Crumble.

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        Grain Free and Flour Free Apple Crumble

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          This recipe is so quick and easy and you will be amazed at the great flavor. Delicious hot and cold, with cream or Greek yogurt, or on its own!

          No Bake Apple, Cinnamon Muffin Bites

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            The taste and texture of a delicious, hearty apple cinnamon muffin minus the baking and added fats and sugars!

            The health benefits of apples exist in both raw and cooked apples, although they are more beneficial for health when eaten raw. The soft flesh of the apple contains soluble fiber, attracting water to the intestine, slowing digestion and forcing food to stay in your stomach. That causes you to feel fuller longer, which helps keep you from eating more, making it the perfect snack or hunger stopper in any emergency.

            Featured photo credit: mythja via shutterstock.com

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            Last Updated on December 13, 2018

            12 Practical Tips To Stay Fit For Christmas

            12 Practical Tips To Stay Fit For Christmas

            Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

            A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

            1. Eat Before Heading Out

            First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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            2. Select The Treats

            Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

            3. Avoid Skipping Meals

            Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

            4. Drink With Moderation

            It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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            5. Be Active

            You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

            6. Get Out Of The House

            Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

            7. Don’t Skip Your Strength Workouts

            Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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            8. Set Realistic Goals

            You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

            9. Enjoy Yourself

            Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

            10. Drink A Lot Of Water

            This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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            11. Eat Less And More Often

            Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

            12. Prioritize Your Workouts

            Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

            So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

            Happy Holidays everyone!

            Featured photo credit: rawpixel via unsplash.com

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